Warm up:

Row 200m at these damper settings:


Try and expend equal amounts of energy for each setting. Notice differences.

Then do 2,6,10


20 calorie row
30 burpees (jump onto 45lbs plate, hit full extension before jumping off plate)
40 dumbbell ground to overhead (45/35)
50 toes to bar
100m walking overhead lunge (45/25)
150m sprint

Standards for workout here: http://games.crossfit.com/features/videos/individual-standards-regional-workout-6

CrossFit Mean Streets
Downtown LA

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